at the very least you'll get diagnosed by the doctor and sent off to PT most likely. They'll do joint tests on you that you are unable to do yourself.

This advice is not what I wanted. I wanted football coach "Don't be a pansy" advice. Sadly I think if it impairs me again I'll make the leap of faith to hit the doctor.

I gave it a test go today.

5x5x135

Got probably beyond my safe limits wrt squats since I'm fairly sure my hips roll under at the very bottom. But knee felt fine. Will see how it responds to actual weights in future.

Added 2x10x40 pressdowns with reverse grip to "get more in touch with my muscle fibers and build the mind/muscle connection". I feel it already. I can feel the long head flex more forcefully and fully when I reach for my coffee.

I strained my right bicep. I don't know if I did this with my first attempt at PNF or injured myself in my sleep or what. Its mostly better. Still somewhat sore. I did some light BW style feeder workouts the previous few days and took it mostly easy. Diet is still kinda a blend of paleo and zone. (I can't bring myself to eat that many vegetables paleo style... or give up oatmeal/toast in my breakfasts... Maybe one day when I'm baller I'll switch solely to milk and berries or berries and berries... But I digress)

I did a little jog tonight. Around 2 miles. I actually didn't try to pretend I was Steve Prefontaine for the first 200m and maintained a somewhat reasonable (read as: absurdly slow) pace the entire time.

I think I'm losing weight. My back is tight. I'm gonna follow this up with some nice PNF stretches and see if I feel better in the morning in time for some lifting.

Got into the gym. Felt flat. I'm trying to do a crossfit-esque warmup. Still playing around with what will work for me. Original surge tastes like nuts mixed with balls. Do not purchase.

Warm-up

Power Clean
2x3x135
3x155
1x155

Form was horrifically bad. I jacked myself in the throat once on the third pull and scraped the **** out of my collarbone. On the plus I got a triple with 84% of my previous 1RM. So I'm not withering away completely.

Front Squats

5x135
3x155

Hip made a weird sound at the bottom of 2nd rep of 155. I think I'm secretly 40 years old. These weird sounds annoy me. Possibly too much stress and not enough sleep? Maybe I just need a vacay. Who knows. But all this popping and grinding out of my joints seems to be a problem. A heavier warmup should help that. I'm trying to increase GPP as well with it. I don't wanna kill myself, but I'd like to get a decent amount of volume into it eventually.

DB Bench

5x30
5x55
3x6x55

Pathetic.

Weight: 171

All in all: terrible. I'm not really amused.

But to focus on something positive. I'm open to suggestions on thing to incorporate in my warmups. Today was:

1 min on bike
10 dips
6 pullups
15 OHS w/bar

I think back extensions, leg lifts, maybe some DB swings/snatches would be good to throw in. I want to keep intensity low since I'd prefer not to eff up my actual workout. I'm working on this kipping thing since it appears to be much better for what I want in a warm-up (lower intensity, more reps, more full body). I should probably roll back the OHS numbers as well until I become more flexible/better at them.

I just checked this out after reading your post and am quite intrigued. Oh how I love carbs, though I have started cutting out or severely reducing a lot of the stuff that I like such as pizza, bread, and potatoes. I'm at 180 pounds right now and have a decent sized gut. Any experience with losing fat using paleo? timeframes, etc?

so you ARE fat ?!?! LOL

Umm... This was a jopke. Maybe too high level for you.

This could help.

http://en.wikipedia.org/wiki/Hyperbole

This too.

http://en.wikipedia.org/wiki/Sarcasm

lol, dude I love how you have to make it clear that you aren't trying your hardest to get into awesome shape (cuz if you WERE trying youd be able to do it for sure right?)... Im very happy to know that your truest effort lies in becoming a baller. Good thing you cleared that up for us... otherwise, yknow... people might have thought badly about you for not reaching elite status in something. But you did make it clear that you arent trying your hardest, so we dont have to worry about that kinda thing.

Seriously, its probably far more likely I just suck at sports.

i dont get the correlation between sucking at sports and not being able to get in shape? i know some kids who are in sick shape who couldn't dribble a basketball or throw a baseball like johnny damon.

If you do the full switch, you drop a lot of fat/water weight 2 weeks in, I think it's more from just cutting out all the processed food. I weighed like 195 and went to 180 in pretty much zero time. The fat keeps coming off, but not as quick...I now pretty much hover between 168-172 depending on my eating/working out. I sort of plateaued at 176 on paleo, and lost a couple pounds when I started working in more intermittent fasting. When I first started paleo I cut carbs and processed food but still ate out at least once a week something that was carby, after 2 weeks i ditched dairy, that's when more weight came off...since then I will eat carbs, but mostly in the form of sushi, or have some dairy (cottage cheese, etc), but for me cutting out dairy was significant...

Thanks AZK. I'm at about 180 and looking to go to around 165. The last few weeks, I've cut out all sweets (dessert, candy, cookies, whatever), pop, and booze. I've started eating eggs every morning with breakfast and have mixed in some bacon. Occasionally, I've had to have a bit of cereal or a biscuit just because I feel like I have no energy without it. Diabetes runs in my family so when I get low blood sugar, I feel like I need some quick carbs...crackers, a biscuit, cereal, whatever.

YM,

AZK is much more fit to handle those questions than me. But I'll chime in with my trials and tribulations. While my diet does slide (ZOMG I bought like 12 ounces of jelly beans the other day and ate them.) and incorporates some rather unhealthy crap, I'm trying to make most of my meals paleo-oriented. Like for dinner I'll have a meat and a non-starch vegetable with some tea. Or for breakfast have some fruit and coffee (not paleo, but lets be real). So far I'm just trying to tweak my diet and see what exactly I can live with. Something that is fairly longterm. I'll probably give more of an effort after the holidays to log everything and get it all in order, since the exercise is somewhat pointless to do as a baseline when this period isn't really indicative of what I'm normally eating.

I'm trying to incorporate some zone elements and paleo. But I'm not positive how to integrate these two. Maybe one day I'll break down and go on a real strict zone for a month. This is rambling.

It was a joke from another thread where I was accused of sucking at sports. I'm in mediocre (by non-regular people's standards) shape and mediocre at sports. But my sporting life is well over.

How about an apple and/or an orange instead? Or a cup of oatmeal?